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Ho ikoetlisa ho otlolla mesifa ea gluteus

Metsoalle, re le lokiselitse lithupelo tsa bohlokoa haholo bakeng sa ho otlolla mesifa ea gluteal. Ho ikotlolla kamora ho ikoetlisa ho molemo haholo 'me ha hoa lokela ho hlokomolohuoa. Ho na le boitlhakiso bakeng sa marao a loketseng batho ba lilemo tsohle. Khetha tseo u ka li etsang ka boiketlo bo lekaneng, empa ka nako e ts'oanang, u li hloka hore li fane ka tsitsipano e bonahalang mesifeng e shebiloeng. O ka se otlolle bohloko.

Bohlokoa! Apara liaparo tse ntle tsa ho ikoetlisa. Ho molemo ha e entsoe ka masela a tlhaho. Litlelase li lokela ho qaloa butle, ntle le motsamao oa tšohanyetso.

E latelang, ha re shebeng boikoetliso bo tsebahalang haholo le bo sebetsang ba glute.

Ho bua leshano ho otlolla

  1. Robala ka mokokotlo 'me u phahamise maoto a khumame ka mangole. Lirope li lokela ho shebahala fatše.
  2. Beha monoana oa leoto le leng ka mor'a lengole la le leng. Sebelisa lengole lena ho hatella monoaneng, ho eketsa ho otlolla mesifa ea gluteus.
  3. Pheta hape ka leoto le leng.

© fizkes - stock.adobe.com

Ka mangole

  1. Tsamaea ka maoto 'ohle a mane ebe u beha leoto le ka tlase la leoto le le leng holim'a mesifa ea namane ea le leng. Leoto le ka tlase le lokela ho fetohela leotong le leng.
  2. Tsamaisa 'mele oa hau kaofela, o eketsa ho otlolla. Pheta leoto le leng.

Ho otlolla ha u lutse

  1. Lula fatše ka marameng ebe u otlolla maoto ka pel'a hau.
  2. Tšoara leoto le leng ka matsoho ka bobeli ka lesela, u le khumame ka lengole ebe o le tobetsa sefubeng. Matsoho a lokela ho koahelana. Utloa tsitsipano.
  3. Pheta motsamao ka leoto le leng.

"The Poose Pose"

  1. Lula fatše 'me leoto le le leng le atolositsoe' me le atolositsoe morao, 'me le leng le ea pele' me le khumame ka lengole. Phomotsa matsoho mahlakoreng a 'mele.
  2. Ka mor'a moo, koba pele 'me u behe matsoho a hao fatše ka pel'a maoto le menoana e koetsoeng. Otlolla.
  3. Etsa motsamao o ts'oanang ka maoto a hau a fapantsoe.

Etsa bonnete ba ho shebella video mabapi le ho otlolla makoana! Ho na le boikoetliso bo bongata mona bo sa kenyellelitsoeng tlhahlobisong ea rona:

Shebella video: Functions of the gluteus medius muscle preview - 3D Human Anatomy. Kenhub (July 2025).

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